Transparency and Accountability

A 21st century term.

What is transparency? In a way, it is openness. A way to understand and see the process.

I am striving for transparency with all of you. Showing you exactly how what I know can be applied to help you. There is no hiding information, or withholding knowledge. Nor deceit, or manipulation.

Choosing to follow me is a powerful thing. And I want to be accountable to each one of you.

Injuries: Muscle Sprains

A muscle sprain is an injury in which the muscle becomes torn. Also known as "pulls", they are common and occur mostly during exercise and athletic competition.

Sprains can be serious. But most of the time they're not. Still - like any injury, you have to take steps to heal it, and be aware of how hurt you are.

The basic rule with sprains: It's of the utmost importance that you start treatment within 48 hours after the injury. No matter how minor.

In the case of a pulled hamstring - there are three hamstring muscles. Semimembranosus, semitendinosus, and Biceps femoris (see above photo). Depending on the severity of the pull, one or more may experience a strain / tear.

Hamstring strains are graded by severity:

Grade 1: Reduced flexibility (tightness) in rear thigh. Some discomfort. Minor swelling. Mobility really isn't affected too much.

Grade 2: Noticeable limp or gait problem. May experience pain during exercise. Knee flexion (bending the knee) causes pain. Likewise, extending the knee (locking the joint) may cause pain too.

Grade 3: Severe pain and swelling. Especially during exercise. Assistance with movement is needed (crutches, frequent rests, etc).

Most strains are grade 1. If you've suffered a grade 1 strain you can usually take steps to heal it on your own without medical assistance:

R.I.C.E: Rest, Ice, Compresson, Elevation. Take a cold compress and hold it against the torn muscle. 15 minutes, 3 - 5 times a day for the first few days.

Compress: Light bandaging around the area will control intramuscular bleeding, and reduce swelling.

Stretching and Strength: Light stretching and lifting light weights is a good idea. If you're currently running or training for an event, it would be wise to slow down and reduce your training for at least 2 weeks. You can still run, bike, etc - but at a lower volume and intensity. Gradually build yourself back up over time.

The same applies to strength training - take it easy, don't overdo it. Take a step back, reduce volume and intensity. Spend extra time before and after stretching.

Basically, it's ultimately dependent on the severity of the muscle pull. If you find yourself in a grade 2 or grade 3 situation - definitely see a physical therapist who specializes in sports rehabilitation. Or a athletic trainer who has experience with rehab.

Eat Steak

Steak contains a highly concentrated monounsaturated fat called oleic acid.

Why is this important?

Because Oleic acid is the same fat that makes up 60% of Olive oil. Pundits and experts regularly tout the benefits of olive oil, and including it in your daily eating.

I regularly tout the benefits of eating lean red meat. Particularly ground sirloin and top loin. For every 4 ounces of ground sirloin steak, you are only consuming 150 calories, 5 grams of fat (2 grams saturated), and 24 grams of high quality protein.

If you're not a vegetarian, strongly consider adding more lean meat to your eating. It will allow you to build strength, improve your heart and vascular health, and lose body fat.

Stuck in Neutral: How to Bust A Plateau

When it comes to losing body fat nothing is more despised than the dreaded "Plateau".

Plateaus in this sense refer to lack of progress. Plateau's can lead to frustration. And frustration can work against you - If you let it.

The last thing you want is to be frustrated when you're trying to lose body fat. Being emotional may make you try things that work against you. And as we all know things that work against you (if you can help it) should be avoided. Some of those are:

1. Really restricting your calories: I have a rough estimate I give my clients. For women: Don't drop below 1200 calories a day; Men: 1800.

I can not stress enough: Don't starve yourself. I repeat: It will not help you. It will work against you. Don’t diet. Make small changes. Tweak, don’t fix.

2. Trying unsafe supplements, over the counter drugs: It's hard work to make change. And you may be tempted (if you're frustrated) to do anything to lose fat. Those options being dietary aids aimed at helping you lose fat quickly.

3. Shortcuts: Don’t take them.

So how do you break through a plateau and continue?

Change your DNA: Everything has a structure. Your daily routine, plans, ideas. I’m talking of changing your ‘workout DNA’. Change the way you exercise; the way you think and approach what you do.

Here are some of the ways you can change your DNA:

1. Reverse: If you have a plan – don’t have a plan. If you don’t eat out for dinner – eat out for dinner. If you drive you car all day, drive in reverse all day (on second thought don’t do this).

But you get the idea. If your program is not working for you – work to change the program. Don’t make poor choices. But experiment a bit.

2. Tweak: As I alluded to earlier. Don’t fix things – tweak things. There is a difference. You fix things that are broken. You tweak things that are good, but could be better.

How to tweak?

If you’re reading a novel while you workout on the elliptical – stop. That’s a sign you’re not working as well as you could. All your focus should be on your workout. Not inside a magazine or a book.

If you’re walking 3 miles a day, 4 times a week – walk 3.5 miles each day.

If you’re drinking 13 cans of Mountain Dew a day – drink 12.

Things like this.

3. Don't think like everyone else; everyone else is wrong: Self explanatory. But - when it comes to this subject everyone thinks they know what to do. They don't. Learn to think for yourself. Listen to those who do know for ideas - but come to your own conclusions.

Why You're Not Getting Thinner: Part 1

Losing body fat is simpler than you think.

At it's core, losing body fat is about disrupting balance. We refer to losing body fat as a "negative energy balance".

When you step on a scale and it shows you lost weight (Fat) - you are in a negative balance (loss). If you gain weight (fat), you are in a positive balance (gain). If you remain the same, we refer to it as a "neutral balance" - You're not going anywhere; Bringing us to the subject of today's post.

Look at the picture above. The image shows you a teeter -totter. Just like the one you find on a playground. We'll use this picture to discuss "Neutral Balance".

Neutral balance is established when your calories 'in' equal calories 'out'. Thus, the teeter totter remains balanced. This often is a culprit for 'plateauing'. You aren't creating a deficit of calories to lose body fat.

Being stuck in neutral can be frustrating. Because you're not going anywhere. There are strategies to overcome this, and my next post will discuss remedies for this situation and keep those pounds coming off.